Push-ups. They’ve been around as long as the term “fitness” and whether you love them or loathe them, they’re here to stay. Why? Because they work! Push-ups may well be the best exercise a woman can ever learn to do because we are often prone to having weak upper body strength. If you can’t do many push-ups now, that’s fine! That’s why we’re excited to dive into this 28-Day Push-Ups Challenge for Beginners!
The benefits of push-ups
Before you start this push-up challenge, let’s level set with some key information. Push-ups not only strengthen your chest, but also your shoulders, biceps, triceps, back, and glutes while toning and tightening your entire core and burning calories. During a push-up movement, the muscles are activated to stabilize the body also helping lower down and push you out of the floor.
How do I do a regular push-up?
For push-ups, you must maintain the correct form the entire time you lower your body and push back up. In the push-up position, make sure your back and core align.
Your body should run a straight line from your back to your feet. If your butt sticks up, you need to realign. Keep your body straight.
If you follow these recommendations your push-up technique will be safe and effective.
How many push-ups should a beginner do?
Depending on the source you read, an adult woman should be able to do anywhere from 10 to 15 standard push-ups—that’s a full push-up on your toes—without stopping! So how do you get there? Allow yourself to be a beginner!
Beginners should only complete as many pushups on any given day as they can while maintaining proper form. In many cases, this is the first step with a single push. For some, it might mean from 5-10 push-ups.
Just like with anything else…practice, of course. Your number of reps will only increase if you dedicate time to practicing! That’s where our 28-Day Push-Up Challenge comes in. From the beginner to the push-up pro, this challenge will work for you!
The challenge gives you a push-up assignment to do each day. The reps slowly increase every day in order to gradually build strength. By Day 28, push-ups will no longer be your nemesis! Just be sure to perform them slowly and properly.
Related: 28 Day Belly Fat Blast Challenge
Push up demonstration
Before you start, watch me demonstrate the proper push-up form!
You can also follow the links below for a quick form refresher for each push-up in the challenge:
The chart below shows you the number of reps and the push-up variation for the day. Choose the column for the beginner or the advanced option.
If you’re a push-up beginner, we’re rooting for you! Once you move from beginner to advanced, we’ve thrown in some curveballs for a little variation.
Start the challenge with us on May 1st! And if you are a few days behind no big deal, just join in! Grab a family member or a friend and challenge yourself. We’d love to hear about it too!
Use the hashtag #ghupushuppower with a picture of how you’re participating in the challenge and you’ll be entered to win our fitness pack giveaway prize (over $100 value!). And at the end of this challenge, you will be able to say I DID THIS….
Get the printable push up chart by clicking below!